P2. ~3 min per round but subbed V-Ups for T2B as hands are tender from PUs yesterday. Those are much harder than expected!Ring Pushups after V Ups were difficult. Total time - 15.42Working time - 9.42

Guess I need to cut my callouses so they don't hurt so much from pull-ups. Yes, I know, sooo sexy.

Side note, I have decided to not compete at regionals. Too much going on as I am moving to Ottawa in June and I had to prioritize. Honestly, I feel like a weight has been lifted from my shoulders now. I am happy with my decision.Also contributing to that is I do nto feel ready. I do not want to compete when I cannot execute all the movements. (Muscle Ups, HSPUs, minimal ring dips)Take another year in the Dawg Pound and I will be golden. Already seen so much improvement, so much more to come. Thanks for the great programming Coach. :)

Part 2(1:55, 2:56, 3:09)Burpees and Back Extension were always unbroken. First round was unbroken minus 3 ring push ups. Last two rounds had hard time on T2B and RPU.

This is my first post and second week following the programming. I'm competing at the games this summer in the affiliate cup representing TJ's Gym from northern california. I'm excited to have a coach to follow leading up to the games. My training has been so fragmented over the last 4 months. While my body performed well at regionals my mind was a complete mess. I was breaking down mentally and emotionally on the last day of competition at the southwest regionals. I know my physical fitness can improve over the next two months before Carson, but I have so much to gain mentally in this sport. Hoping to find that here.

Angie and I will be moving to Ottawa form Montreal in June as well ;) Hopefully we'll eventually be able to hook up for some big dawg workouts!

I totally understand your decision to not participate in the Regionals this year because I too have pondered the thought of not going. With the work transfer, the selling of our old place and having to find new digs and with everything else going on it feels as though training has slipped down to third or fourth on the list of priorities. And that really ticks me off because training is usually always at the top of my list. Proper sleep and nutrition as well as focus during the workouts has been extremelly difficult to come by. I've decided to participate in the Games anyways, mostly for the experience and to meet several of the other big dawgs.

I share your feelings and thoughts about going into the Games not feeling as though you've been able to give it all you've got. I think that the attitude of always wanting to give it all weve got is a characteristics shared by most if not all Big Dawgs.

I'm glad that your decision has taken some stress off of you. We are looking forward to possibly training with you in Ottawa in the upcoming year.

Coach and Dawgs,Thanks for getting me through sectionals. Since then I've been doing a combination of this programming and my own to focus more on some of my weaknesses (running) But with regionals in 10 days i'm putting the tapering down back into Coaches hands.Today's wodP1 1:48, 1:50, 1:47P2. 1:45, 1:43, 2:20All unbroken except for last set of Toes to bar.

Part 1 - 2:03, 2:05, 2:10BB complex was "easy", the rowing is what got me every time. Kept the intensity high.

Part 2 - 2:09, 2:11, 2:13Fatigued in the T2B... was doing them 10-5 each set. Core just broke down. NOT happy with that as they are usually a strength of mine. I will take it though after the push on the rows earlier.

Melisa C: tough decision, yet it sounds like you are at peace with it. Hope to see you again in the future!

Thanks for the photo James. You were a huge push for us to take charge and just do it. THANKS!

Part 1PC/PJ/Thruster's felt good. All took 30-33 sec. Had to walk about 25 meters to the rower. Times were 1:10, 1:14 and 1:15. Tried to stay within 90% percieved effort.

Part 2Waited 10 minutes after Pt. 11:50, 2:25 and 2:35First set was totally UB, felt good. I couldn't maintain a kip to string the toes to bar together in sets 2 and 3. Push ups got hard on set 3 but managed to keep everything UB except the toes to bar.

Marcus - I can say that the biggest thing I have gained from this programming is the mental game. I found at sectionals that yes, I was physically able to do all of the wods, the mental battle was the hardest. Thanks to this place, I was able to conquer that. Welcome, you'll love it here.

Pete - oh I am so excited to hear that! The one thing I know I will miss is training with other people. I am going to be at the Merivale YMCA as they have all the equipment I will need. We will def have to hook up once you guys get there. I hope to moving end of June.Ref the training/diet/etc. now that I have decided not to compete, I can just train for the love of training.

Kat - I pondered this for awhile and finally decided that I have to chose my life over competing. Just not the time for me. I'll be watching and cheering for you at the GAMES and will see you next year for sure.

Part2:All unbroken,did TTB on fat bar 2 first rounds it was a good challenge but I cut my hand open this morning doing breaky and it start to bleed after first round so took more like 5 min b/t first and second to clean and change tape + lost count on that one.Second round 2:00 and 3rd round 1:58. whent steady and didn't push to exhaustion today because work 6am to 9pm today :)

Part 2 2:31/2:21/2:42. Sh%# the bed on T2B horrible today and ring pushups were a little sad too

smokin times for part 2 Kat awesome

Melisa you know how sad I am that you are not coming but I know it is what is best for you. We will miss you but will be ready to kick ass next year!! The sucky part is with your move you will be in a different sectional.

watch malifunction for 2nd set, this is a quesstimated time. felt better today than yesterday... muscle fatique on the pushups was typical and what slowed me down the most. Toes 2 bar were tough but managable...

Have had a tough go with the past couple of months. Life circumstances have really interrupted my training, and my energy has suffered as a result. Recovering from some injury to boot. Have been undecided about competing, but have decided to step down from the individual comp and step up to our affiliate team. Given all circumstances, I would be humbled to post here with the Dawgs, as a good community of tough CrossFitters is something I could really use right now :)

Part 11:49/1:49/1:50

Part 22:18/2:22/2:30

Burpees and Pushups were tough-- did a zillion burpees this week. T2B broken every round.

Dawgs,We're very fortunate to have some great athletes following the programming that James has laid out for us.Seeing Gillian and now Sarah posting is awesome.They will raise the bar for all the gals, just as Rory and Unit did for the guys when they first started posting.Welcome to the Dawg Pound!

Notes:Not as fast as I'd like to be on the complex. Part 2 was just horrible. Burpees and BE's ub and easy. TTB were and always have been extremely difficult for me. My kip is fine when I'm fresh but when tired it goes to crap. Ring Push ups were tough as well. I'll continue to make this a part of my warmup. My length is great for rowing but not so much with gymnastics. All fun though!

Part I:Good to do this as I realized some 'stuff' about damper setting for this kind of row. Also realized that it took me too long to pick up the pace in the first 75-100m. Some good awareness today...Part IIHands are pretty sore from yesterdays PUs, so changed this a bit and only did 2 sets. Focused on speed of movements, but 2nd rnd of ring push ups were slow/broken.

Melisa C...Wish you peace with what must have been a difficult decision. Glad to hear you felt some stress relief once the decision was made.

Welcome aboard! Sarah, you don't know me but I was at the same level 1 cert you were in last year at CrossFit Charlotte. I remember you laid down a killer Fran time. I have been following your progress since and was thrilled to see your performance at the games last year. I think you will find the motivation and the challenges of this site very rewarding. And the women on here are fire breathers, so you will fit right in.

Congrats Kat and Chad,sooo sad I will not be able to meet you Melissa C, you are a machine and I think very capable of competing amoungst all of us, we will have to get together and train when you move to Ottawa:) Take care.

Part two:The t2b's were horrendous and usually my strength but I could hardly hold onto the bar from yesterday, also pushup were pretty brutal which suprised me cuz they are usually OK. Humbling experience. Thanks Jackie for getting me through that!!!2:503:012:29

That last one was supposed to be 2:59 not 2:29 ooopppsss.Welcome Sarah and Gillian. Two ladies who I look up to with great admiration. You both are MACHINES so excited that you are posting here. WOOOHOOOOO :)

I will reiterate from late last night a HUGE WELCOME to Gillian and now Sarah! James' programming is second to none and the community here Rocks. I will speak for all the ladies on here, i am sure, that we are thrilled to have two huge beasts like yourselves joining us as it provides huge incentive for us to chase you down... ha ha

Thank you so much for the welcome. As I said, I am humbled to train with you all. From a recent injury I am a little deconditioned, so I am excited to be motivated by such a stellar community. I have endless respect for OPT, and all the Dawgs too.

Part 2: (62 Meters of total travel between T2B and Ring Push-Ups)1) 2:31 All UB and fast2) 2:45 All UB, T2B a little slow, missed a few on rhythm3) 2:58 T2B, Ring Push-Up's 10/5 each, rest UB

Felt great today, all around...have been studying AM or PM workouts, and I know people say to switch it up, but I am ALWAYS way stronger in the afternoons (and about 8-10lbs heavier), so I am going to be switching to PM workouts from now on.

Will so miss you at Regionals Melissa :( Wow looks like lots of us are moving to Ontario!! at least now we can look forward to competing together at sectionals next year!! Wish you all the best in your move, and remember if you ever need a place to stay when you're travelling through you are ALWAYS welcome!!! ( and Willy too!)

Felt good today, a little sore today I am in basic training also, so did like 300 push ups in PT yesterday which made the ring push ups interesting!

I am in the opposite position as Melissa, just moved to Ontario about a month ago, and am in Basic Training in London, so it didnt look like I was going to be able to go to Regionals, but they have just granted me leave so I get to go!!! totally excited!

Chad and Kat, congrats love the logo gonna have toget there sometime and pick up a tee-shirt.

Part 1: Tried a higher dampner tonight only time the rows, all were $:10. BB felt ok light still feel bit awkward with the barbell at times.

Almost didn't due part2 was feeling really sick, but I went throught the trouble to set up the rings so I sucked it up. My rest between sets were 2:00, 2:20, and if there was a 4th st my rest would have been 3:00.

Stuggled with T2B tonight were very broken, pu's broke once i 3rd set, everything else was fine, but man I feel like the shat....5hrs sleep, and some bad choices @ Timmy's today likely the reason.

Part 1:BB felt fast. Rows felt strong and faster than mondays 350m at 90%.1:43/1:45/1:4110 MinutesPart 2: 1:58/2:47/2:47First rd felt great all UB. 2nd and 3rd rd had a complete meltdown at Toes 2 Bar. Same as Nathan H, felt light abs were on fire. Otherwise UB. I think not getting anything in my stomach prior to this early morning wod left me dragging. I ususally work out on an empty stomach but this morning I felt drained doing it.